5-10min Row/Airbike
Then 3 rounds:
5 Medball Clean
5 Burpee over Medball
3+3 Medball Windmill video

---

Snatch Drills video

Day 2
Handstand stamina

For time:
Accumulate 5 min in handstand

Rx: free handstand, no stepping allowed

Tailoring options:
1) assisted handstand (ask a friend to help)
2) wall facing handstand

3:00 easy bike or row

Then barbell warm up (snatch grip)

Squat snatch
EMOM x 12
1 squat snatch @ 75% of 1 RM

WOD
21-15-9
Power snatch 95/65
Calories bike

Cool down
5 rounds
1:00 easy row
0:30 banded shoulder stretch right side
0:30 banded shoulder stretch left side

EMOM x 16:00
Minute 1: 10 Deadlifts @100/70kg
Minute 2: 30 Double Unders
Minute 3: 10 DB Front Squats @22,5/15kg per hand
Minute 4: 60s Easy Recovery (walk, row)

Goal: All intervals should be tough, but done in 20-25 seconds. Deadlifts should be done touch n go and UB for all rounds, so choose weight wisely.

YoGig 15 min AMRAP

AMRAP:
10 Etukyykky
10 Jerkkiä
10 KPn yli hyppyä

-toistot saa jakaa miten haluaa

3-4 rounds
8-12 bicep curls (each hand)
8-12 curtsy lunges (each side)
8-15 ring push ups
rest 2-3 min bwn rounds

3 Rounds:
Max reps strict T2B V.1
Max reps kipping T2B V.0-1
2min Rest

Tavoite saada enemmän toistoja kuin viime viikolla.

Aikaa vastaan käsipainoilla:

21 Thrusteria
1x chief: 3 rive 6 punnerrus 9 kyykky
15 Thrusteria
1x chief
9 Thrustera
1x chief

Low Angle Banded Facepull: 4 x 25. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)